Calcium 101

Function

Calcium is the most abundant nutrient in the body. Approximately 99% of the body’s calcium is found in bones and teeth; the remaining 1% is housed in the muscles, tissues and body fluids. Calcium is best known for the role it plays in building bone and helping to prevent osteoporosis and osteopenia, but calcium also assists in muscle contraction. Furthermore, studies show that adequate amounts of calcium might also help lower the risk of hypertension in adult women and help lower the risk of developing colorectal cancer. And last, but not least, persons who obtain adequate amounts of calcium through dairy products are said to burn fat faster than those who do not.

Sources

The best source of calcium is dairy products, but calcium can also be found in sardines, leafy legumes, such as kale, and broccoli. Some foods are fortified with calcium such as, cereal, juices and soy products. Low-fat dairy products contain more calcium than those with higher fat contents because calcium is found in the non-fat portion of foods.

Requirements

The recommended daily intake of calcium is 1,200mg – 1,500mg per daily for adults. The average woman age 20 and over gets 858mg of calcium per day. Overall, about 75% of women do not meet the minimum daily requirement of 1,200mg of calcium per day. As people age, their bodies become less and less capable of absorbing calcium, so the recommended daily intake might be higher than 1,200mg – 1,500mg per day. This is especially true for women once they reach menopause. One exception to the recommended calcium intake of 1,200mg – 1,500mg per day is pregnant women because their bodies absorb calcium more efficiently. When pregnant, it is recommended that women get 1,000mg of calcium each day.

Deficiency

Calcium deficiency can lead to weak bones, which can lead to an increased risk of bone fractures and the conditions osteopenia and osteoporosis. A Bone Density Scan can be ordered by your doctor to determine your body’s risk for developing osteopenia and/or osteoporosis by measuring the body’s bone mass. Sodium (salt intake) causes the body to lose calcium because salt takes calcium with it as it passes through and out of the body. Beans and sweet potatoes contain acids that hinder the body’s ability to absorb calcium from them.

Toxicity

The maximum daily limit for Calcium intake is 2500mg per day. The body does excrete any extra calcium ingested, but too much calcium in the body can have a negative impact on the kidneys.

Treatments

Making sure that you eat a diet rich with calcium-containing food is one way to keep you from becoming calcium deficient, but calcium supplements can help, too. In fact, calcium supplements are the best way to keep from becoming calcium deficient if you are menopausal or on a low-calorie diet. Calcium supplements are available over-the-counter and can be purchased at any pharmacy or store that carries pharmaceutical products. They are just as effective as calcium food sources. Some calcium supplements contain both calcium and vitamin D. Vitamin D helps the body to absorb calcium, so it is a good idea to make sure that your body is getting adequate levels of both. Antacids, such as Tums, also contain calcium in them.